hubcyclist

Did a something search on this (bonus points if you get this reference), but didn't really get a clear answer. Started riding regularly in August, and I've put in about 700 miles since that time in increasing fashion. Currently, I do 50-60min trainer sessions every other day at a constant cadence (80ish) and speed (15-16mph). My heart rate tends to be in the high 140's-mid 150's for this type of ride (average is usually like 148). As I'm learning a bit more about building base miles and such, I'm wondering if I'm working too hard at this point and if I need to try to increase my time in a lower zone, rather just try to increase my time at my current effort.

BoSoxYacht

How old are you?

hubcyclist

just turned 34

WhyFi

If you're able to maintain that HR for an hour, you're below your FTP, so I don't see how it would be harmful (on the cardio vascular side) unless you have some kind of heart condition. Whether or not this is the most effective method of training for your needs is another discussion.

If you have a trainer supported by TrainerRoad.com I'd get a compatible ANT+ speed/cadence sensor (if you don't already have one) and do a few rides before doing the 20 min FTP test to get a feel for where you are (are you working hard enough and how hard is too hard?). For $10/month, it's hard to beat.

BoSoxYacht

so your theoretical Max HR is 186.

What sort of shape were you in to begin with? smoker/nonsmoker?

It doesn't sound like you are pushing too hard, but I'm no expert. Work at increasing your cadence a bit, it will help your endurance.

topflightpro

I'm going to guess that your fitness is pretty low. I'm basing this on a couple of things:

1. Total number of miles you've accumulated.
2. Your speed average is not particularly high.
3. Your cadence is rather low.
4. Your HR is likely in Z3/Z4 range based on your age.

Base miles build fitness. As you get more miles in, your heart rate for a given effort will change. For now though, you need to keep pedaling to build that fitness. If you can, start doing longer rides - 3+ then 4+ then 5+ hours. That will help build fitness and you will see your HR start to come down.

Also, work on your cadence. 80 is a pretty low cadence. It is good to be able to ride at 80 rpms, but it also is good to be able to ride at 90, 100, 110, 120 rpms. And if you could spin more, that will help. (Side note about cadence, a higher cadence often pushes HR up. A lower cadence will help lower HR. That is why I reference your cadence and HR as indicators of low fitness.) A lot of newer riders start at lower cadences, 80-85, and have to work to pedal faster. This will help.

gregf83 

Building base is typically associated with high volume and low to moderate intensity. High volume would be 10-15+ hrs/wk. If you don't have the time or desire to increase volume then you may be better off increasing intensity. Personally, I'm not interested in riding for long periods on the trainer. If I have to ride the trainer I keep it in the 60-90 min range and do a couple of 20 min intervals at 85-95% of FTP.

For a specific answer to your question, it's not possible for anyone to tell how hard you are working by looking at your HR. HR is different for everyone, varies over the short term with temperature, hydration level, stress and other factors, and varies over the long term with fitness. As your fitness improves your HR for a given power will normally go down.

Looigi

Perhaps, but essentially irrelevant, as actual max is certainly different.

hubcyclist

You're right on. Looking at some of my recent averages, it looks like I'm averaging 85rpm, only cracked 90 as a max once, I think. So would it help for me to ride in a lower gear and try to build up my rpm tolerance or just try to work up on a gear where I'm currently averaging 85?

BoSoxYacht

notice how I used the word theoretical?

Without any other info given, it's the only measuring stick I had to use.

BTW, Thank you for adding so much to the thread.

hubcyclist

Tried replying to your PM, but I have under 50 posts, so the forum won't let me PM. If you have an email, I can reach out that way, but no worries. Thanks so much!

daven

Spinning is your friend. There are different interpretations of 'spinning' out here but it means 95-120rpm for me. 95 seems to be the sweet spot (for my legs) where I balance off pedal speed and power output.

Remember, for any given power output, you have pedal speed and force on the pedal. If you are pedaling slower, then you have higher force on the pedal. This can have bad effects on the knees if your biomechanics are not solid. One word of encouragement: when you start focusing on higher cadences, it will feel awkward and your legs will burn. This is just a matter of getting used to the new way of doing things and it will pass in a few weeks. Start off by doing five minute intervals above 90 with a rest period in between. As time goes on, increase the length of the interval until that is just the way that you pedal all the time.

Drew Eckhardt 

That's not relevant.

The age-based maximum heart rate formula only applies to populations as a whole and not individuals. There's a standard deviation of 12 which means a 34% chance your real maximum will be within 12 bpm above and 34% 12 bpm below, 14% in each direction between 12 and 24 off, and 2% each way between 24 and 36 off.

The fraction of their real maximum at which people become limited by their lactate clearance also varies a lot.

Mid 150s for the original poster could be anywhere between a comfortable all day endurance pace and his lactate threshold heart rate.

hubcyclist

I should note that at my current rate on the trainer (and a couple of time outdoors on a nice weekend we had), I don't feel overly tired after an hour (did 1:10 on my outdoor rides), the only discomfort I feel at the speed/cadence/HR I'm at is due to being indoors on a trainer (need to get some fans). I wasn't sure if I should just keep doing what I'm doing and increasing duration and trying to increase cadence into the 90rpm range (which I think I can easily do), or if being at a lower heart rate (like in the 120's or 130s) was more critical during the base phase.

wheelreason

What are you trying to accomplish?

hubcyclist

Good question. I like the idea of doing long charity rides someday (or just on my own). I also like the idea of eventually riding with a club and trying cat 5 racing, because I just like the challenge. Overall, just want to go longer and faster than I do now (vague and nonspecific, I know!)